Just a question but the form you used on the ring dips is that proper Kipling for the ring dips? I did strict ring dips in my workout so I'm sure that cost me a lot of time. I am pretty new to crossfit so everything I do is strict no Kipling as I am not sure on Kipling form. Plus all my workouts are at home so no coach.

It's called kipping. I wouldn't worry about it too much right now. Just try to do the dips as fast as you can and eventually you will develop a kip. One important thing to watch on your dip form is that you should keep your torso upright and don't bend your back.

Thanks for the advice. I have always worked out played football in college so I have pretty much just converted normal dips on a dip station into the rings and used the same form. Also, while talking about the kipping and butterfly pull-ups and the like, I see a ton of posts on here about shoulder problems being associated with kipping and strict form is the best way to go. Thoughts? Since I'm fairly new to this high intensity workout I'm just reading everything I can find. Starting to get overwhelming!

I did this one today and finished in 11:22. I used a band on the ring dips and had my feet on a 24" box for the HSPU. This was my second time doing this WOD and first with this tougher scaling. The push ups were broken into 3's, ring dips in 5's and the HSPU 5's. This WoD is very deceiving. My chest, shoulders and tri's hate me right now.

9:27 on this one...did it today. Will try it again in another month as I continue to work on my HSPU and dips and overall BW movements. I think I can get through the 21 HSPU's faster and I don't think it will cost me much in the rd of 15's.

Doing JT tomorrow.. doing it with kipping hspu.. I have done this one prior in the first 6 months of x fit.. fast forward 3 years we will see.. zing thru 21's.. start breaking up the stuff for 15 and 9.. wish me luck.